Winter Super Foods: Broccoli: Recipes

Last Editorial Review: 3/24/2005

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Broccoli Soup | The Broccoli And Everything Salad | Broccoli Baked Potatoes | Pasta Primavera


Our Advice: Journal as 1 cup cream-based soup

1 1/2 cups chopped broccoli (or 10-ounce pkg. frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
1/4 tsp. salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese

  • Place vegetables and broth in saucepan.
  • Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes).
  • Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.
  • Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil.
  • Remove from heat. Add cheese and stir until melted.

This is an official 5 A Day recipe.

Yield: 4 servings. (1 cup each)

Nutritional analysis per serving: calories 115, cholesterol 10 mg, sodium 255 mg, fat 3 g, calories from fat 24%.


Our Advice: Journal as one portion side salad, mixed + 1/4 cup dried fruit

3 cups raw broccoli, chopped
1 cup seedless raisins
2 strips lean Canadian bacon
1/2 cup red onion, chopped
Vegetable dressing (recipe follows)

Vegetable Dressing:
1/4 cup low-calorie mayonnaise
1/2 cup plain nonfat yogurt
1/4 cup sugar
1/2 tsp. vinegar

  • In large bowl, combine chopped broccoli, raisins, cooked diced bacon, and raw chopped onions.
  • Combine dressing ingredients and stir well.
  • Add dressing to combined ingredients, and stir to coat evenly.

Yield: 4 servings

Nutritional analysis per serving: calories 268; fat 6 g, calories from fat 19%, cholesterol 10.2 g, fiber 3 g, sodium 303 mg.


Our Advice: Journal as 1/2 cup starchy food or legumes with one teaspoon fat + 1 ounce cheese

6 medium Idaho potatoes
3 stalks broccoli
1/4 cup skim milk
1 cup shredded Cheddar cheese
1/8 tsp. pepper

  • Preheat oven to 350 degrees
  • Scrub potatoes.
  • Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise.
  • Bake until done 30 to 60 minutes, depending on size.
  • Peel broccoli stems.
  • Steam whole stalks just until tender and chop finely.
  • Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli.
  • Add milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks.
  • Heap into the potato jackets and sprinkle with remaining cheese.
  • Return to oven to heat through (about 15 minutes).

This is an official 5 A Day recipe.

Yield: 6 servings

Nutritional Analysis Per Potato: calories 274, fat 7.5 g, calories from fat 24%, fiber 4.4 g, cholesterol 22 mg, sodium 516 mg, protein 9.9 g.


Our Advice: Journal as 1/2 cup vegetable with sauce, gratin or fried + 1/2 cup starchy foods without fat + 1/2 cup skim milk + 1 tsp. oil

1 cup broccoli florets
1 cup carrots, sliced
1 cup zucchini, sliced
1 cup macaroni or rotini
1 Tbsp. flour (for sauce)
1 Tbsp. margarine (for sauce)
1 cup skim milk (for sauce)
1/4 tsp. dried basil (for sauce)
1/8 tsp. black pepper (for sauce)
2 Tbsp. Parmesan cheese (for sauce)

  • Steam vegetables until tender-crisp
  • Cook macaroni according to package directions.
  • In a small saucepan, melt margarine, blend in flour.
  • Gradually stir in milk and seasoning. (Do not add cheese at this time.)
  • Cook over medium heat, stirring constantly, until sauce thickens.
  • Remove from heat and blend in cheese.
  • Pour over hot vegetables.
  • Add macaroni and mix together.

Yield: 2 servings.

Nutritional analysis per serving: calories 433, fat 9 g, calories from fat 19%, cholesterol 7 mg, fiber 6 g, sodium 281 mg.

From the Centers for Disease Control and Prevention (CDC), Updated 2005.

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